Natural Cures for Migraines
For most people who experience an occasional headache, a couple of aspirin will usually do the trick. Migraine sufferers don't have it so easy. Not only do many migraine meds have side effects that range from nausea and stomach ulcers to an increased risk of stroke and even heart attack, but up to two-thirds of users have also reported that they don't deliver satisfactory results.
Here below are a few things you can do
1. Exercise
Exercise has long been recommended to migraine sufferers, and now there's new evidence to support the theory that physical activity appears to help prevent migraines. In a 2011 randomized, controlled study from the University of Gothenburg in Sweden, researchers found that aerobic exercise was as effective at preventing migraines as the preventive migraine medication topiramate (brand name Topamax). A third of the patients in the three-month study exercised on a stationary bike three times per week for 40 minutes, while another third took a topiramate regimen that was gradually increased to the highest tolerable dose (a maximum of 200 milligrams per day).
How it helps: Regular, gentle exercise helps to reduce tension and ward off stress, a well-known trigger for many migraine sufferers. Exercise also triggers the release of endorphins, which act as a mild sedative.
How much helps: The Department of Health and Human Services recommends 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, ideally spread out over the course of the week. Beware that intense exercise can actually trigger rather than prevent migraine, so don't overdo it.
2. Riboflavin (vitamin B2)
Riboflavin, also known as vitamin B2, is found in certain foods and supplements. It helps protect cells from oxidative damage and is involved in energy production. In a trial measuring the effectiveness of riboflavin in preventing migraines, 59 percent of patients who took 400 mg of riboflavin daily for three months experienced a 50 percent or greater reduction in migraine occurrence.
How it helps: Riboflavin is an effective preventive treatment for migraines. It has been widely reported to significantly reduce the incidence of migraine headaches when consumed at high levels (400 mg per day), although it doesn't seem to help reduce the pain or length of a migraine once one occurs.
How much helps: The recommendation is 400 mg per day for three months. Researchers recommend taking riboflavin with a B-complex supplement, since riboflavin increases the absorption of other essential nutrients, including iron, zinc, folate, vitamin B3, and vitamin B12. In addition, vitamin B1 can help increase levels of riboflavin.
Best food sources: Liver, lean beef, lamb, venison, whole grains, tempeh, yogurt, low-fat milk, eggs, almonds, crimini mushrooms, asparagus, Brussels sprouts, broccoli, and spinach. Store food away from light, which destroys riboflavin.
3. Magnesium
Because our bodies can't make magnesium, we must rely on dietary and/or supplement sources to get it -- and magnesium deficiency been directly linked to migraines in a number of major studies. Some estimates say that as many as three out of four adults in the U.S. may be deficient in magnesium.
How it helps: Magnesium helps relax nerves and muscles and transmits nerve impulses throughout the body and brain. In addition, magnesium helps prevent nerves from becoming overexcited. In short, this mineral aids in the prevention and reduction of migraines.
How much helps: Experts are split on how much magnesium to take for migraine prevention; some recommend 200 to 600 mg per day, while others recommend as much as 1,000 mg daily. Talk to your doctor to find a regimen that works best for you. If you take magnesium supplements, use chelated forms (such as magnesium citrate or magnesium oxide). This means that the magnesium is connected with another molecule in order to aid its absorption.
Best food sources: Pumpkin seeds, spinach, Swiss chard, wild Alaskan salmon, halibut, sunflower seeds, sesame seeds, flaxseeds, amaranth, quinoa, soybeans, and black beans.
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